Warmup
Emom 6
Odd minute: 3 mts bear walk, than max reps shoulder taps
Minute even: 3 mts reverse bear walk, than max reps jumping pull ups
Custom Metcon (Time)
7 Rounds
10 Pull ups
10 Boxer Sit Ups
10 mts Bear Walk
10 SDLHP
10 Boxer Sit Ups
10 Push Press 
Complementary work
5 Rounds
-10 Dips @3x23 rest 30 secs